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Home Tip Nutritious foods to help relieve winter congestion that you're bound to have at home

Nutritious foods to help relieve winter congestion that you're bound to have at home

Published on January 11 2022

Wintertime doesn’t miss a chance to greet us with the same stuffy nose each year. 

Before heading out to the pharmacy, consider this alternative: try using the natural products you’ve got at home for a more holistic approach to decongestant methods.

There are tons of health benefits from natural and organic food, especially if your body lacks the right nutrients for an energy boost when you're under the weather. All it takes is a bit of extra time to figure out what you’ll grab based on your specific needs.  

I know what you’re thinking. Where do we even start to learn about what foods work as at-home remedies? Lucky for you, all the dirty work is taken care of!

Check out the food guide below for a rundown of different types of food, their natural decongestants and associated health benefits.

For the comfort food person: Chicken noodle soup

Chicken noodle soup image

A hot bowl of chicken soup is more than just comforting. It contains tons of vitamins and nutrients from the soup’s vegetables and energy-boosting protein from the chicken. Plus, drinking hot liquids and eating warm foods helps with airflow, combating your sinus congestion. 

You can find just about any recipe online, why not choose a sustainable one?

For the citrus or exotic fruit aficionado: Fruits 

Exotic fruit aficionado


This exotic fruit has tons of vitamin C and bromelain, an enzyme that breaks down your mucus–an essential ingredient for when you’ve got too much of it. 


Not only does citrus lower cholesterol, it also has high salicylic acid which is another hero nutrient that’ll surely get your runny nose under control.  

Start your morning with lemon-flavoured water or some freshly squeezed pineapple juice. You can even zest citrus over your food, or snack on some fruit salad with pineapple chunks. 

Feeling bold? Here’s a natural pineapple cough syrup recipe, it’s just like a smoothie! 

For the spicy lover, bitter root palate or herbal person: Spices, roots & herbs 

Jalapeno, cayenne or peppermint

Spices help clear your nasal passages by softening the mucus. The chili’s capsaicin boosts your immune system, which reduces inflammation and eases your symptoms.

Ginger, garlic & horseradish

Filled with antifungal, antibacterial, anti-inflammatory and antioxidants; these flavourful roots work wonders in your diet.

Green tea

This herbal tea is made from Camellia sinensis leaves buds, a miracle beverage packed with antioxidants that’ll reduce inflammation from your sinus infections and leave you feeling cleansed and energized. No wonder it’s such a classic staple! 

Don’t forget our fermented honey garlic recipe that’s perfect to beat your cold and a delicious addition to your savoury meals or comforting teas.

Top tip

Inhale steam to clear nasal passages: from a hot shower, a humidifier, or a diffuser with essential oils like peppermint, eucalyptus and citrus blends.

Can’t seem to find fresh produce with the right price tag for these home remedies? Purchase through the FoodHero mobile app and save from 25% to 60% off your groceries! 


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